Lactic acid will be excreted about two hours after the game, but delayed muscle soreness will not appear immediately after exercise, but will gradually appear after 12 hours and reach the peak of soreness within 48-72 hours. The most common DOMS comes from centrifugal contraction. Muscle fibers are stretched when they are forced to contract, resulting in tearing. Running is a good example of centrifugal contraction.
Besides waiting for the delayed pain to disappear slowly, is there any more active way to alleviate the pain problem and recover as soon as possible?
Increase the intake of antioxidant foods.
20 10 "Journal of Sports Medicine" points out that the intake of antioxidant food can effectively reduce muscle injury and contribute to recovery and anti-inflammatory effects. Such as cabbage rich in anthocyanins, green leaf salad, spinach, blueberries and cranberries. If the intensity cycle of marathon training is normal, it may be a good suggestion to eat one every day.
Have some coffee.
Many studies have shown that caffeine can help reduce muscle soreness and fatigue. In addition to helping to refresh yourself before the game, it can also reduce the feeling of muscle pain after the game. But don't forget, besides coffee, you should drink more pure water. According to the physiology of exercise training, dehydration will aggravate the symptoms of delayed pain.
Slight manual massage or foam roller.
Manual massage or roller relaxation is helpful to relax myofascia and relieve the tension of muscle connective tissue. But the focus must be normal, not once a month. Spend 10 to 15 minutes every day to include massage and roller in the recovery plan after training. This is absolutely indispensable.
Actively recover and increase blood circulation.
Some people will use tight pants or compression leg covers to help blood flow and take away fatigue substances. It is also helpful to resume running after the game or to resume jogging voluntarily the next day. On the premise of no inflammation, keeping warm the tired and sore parts will also help to recover.
Prevention is better than cure! Besides relieving delayed pain, what other methods can prevent or reduce the possibility of delayed pain? The purest requirements are "reasonable progress" and "10% principle".
Speeding up for two seconds every 400 meters is completely different from speeding up for ten seconds. We must make reasonable progress from single digits, not rashly raise the level. Radical progress may lead to muscle fatigue and even injury. The mileage or time of weekly exercise should be as high as 10%. Through gradual adaptation, the body muscle fibers will become stronger and stronger, reducing fiber damage.